Bent Knee Back to Side Kick
- Synergistenmuskeln
- Hamstrings, Quadriceps, Sartorius
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The bent knee back to side kick is a bodyweight glute exercise done on your hands and knees. From a quadruped position you press one bent leg back, then sweep it out to the side, targeting the gluteus maximus and gluteus medius while the erector spinae stabilizes your spine. The hamstrings, quadriceps, and sartorius assist, making it a good low-equipment finisher for hip strength and shape.
Bent Knee Back to Side Kick: So führst du sie aus
- 1Start on all fours with your hands stacked under your shoulders and your knees under your hips, keeping your back flat and your core braced.
- 2Keep your working knee bent at roughly 90 degrees throughout the movement, with your foot flexed and sole facing the ceiling.
- 3Press the bent leg straight back and up behind you, squeezing your glute until your thigh is in line with your torso.
- 4Without dropping the leg, sweep that same bent knee out to the side, opening at the hip and lifting your thigh away from your body.
- 5Pause briefly at the top of the side position, keeping your hips square and your supporting arm and knee steady.
- 6Return the leg from the side back through the rear position under control, resisting gravity rather than letting it fall.
- 7Complete all reps on one side, then switch and repeat with the other leg.
Technik-Tipps
- Brace your core and keep your spine neutral so the erector spinae stabilizes you instead of your lower back arching or rounding.
- Move slowly and with control in both directions — the side sweep should be deliberate, not swung with momentum.
- Keep your hips level and facing the floor so the gluteus medius does the work of lifting the leg out to the side.
- Place a folded mat or towel under the supporting knee for comfort during higher-rep sets.
Häufige Fehler
- Rotating the hips open toward the kicking leg, which shifts the load off the glutes and strains the lower back.
- Straightening the working knee mid-rep, which changes the exercise and reduces the targeted glute tension.
- Using momentum to swing the leg back and out, which removes muscular tension and makes the reps less effective.
- Letting the lower back sag or hike up instead of keeping it flat, which stresses the spine rather than engaging the erector spinae.
- Lifting the leg too high by arching the back instead of by squeezing the glute, which cheats the range of motion.
Häufig gestellte Fragen
What muscles does the bent knee back to side kick work?
It primarily targets the gluteus maximus and gluteus medius, with the erector spinae stabilizing the spine. The hamstrings, quadriceps, and sartorius assist as synergists during the back and side movements.
Is the bent knee back to side kick good for beginners?
Yes. It uses only your body weight and a stable hands-and-knees position, so it is easy to learn and low-impact. Beginners should focus on slow, controlled reps with a flat back before adding volume.
How many sets and reps should I do?
For most people, 2 to 3 sets of 12 to 20 reps per leg works well. Because it is a bodyweight glute exercise, higher reps with strict form are more effective than rushing through.
Where should I feel this exercise?
You should feel it mainly in your glutes — the back of the hip on the rear kick and the outer hip on the side kick. If you feel it mostly in your lower back, brace your core harder and keep your spine flat.
Do I need any equipment for this exercise?
No equipment is required since it is a body weight movement. A padded mat under your knees and hands makes the quadruped position more comfortable for longer sets.
